Chasing Clarity: Health & Fitness Podcast

A lot of people think they can diet their way to the body they want.

But if your goal is to look lean, strong, and muscular, here’s the truth:
You cannot maximize muscle growth in a calorie deficit.

In this episode of the Chasing Clarity Health & Fitness Podcast, I break down why living in a deficit year-round keeps you stuck, why building a foundation of muscle has to be prioritized and how to approach your phases with a long-term strategy that actually changes your physique.

If you’ve ever dieted down and still felt disappointed with what you saw, this episode will connect the dots.

HERE’S WHAT WE COVER:
WHY YOU’RE NOT GOING TO DIET YOUR WAY INTO A MORE MUSCULAR PHYSIQUE
HOW CALORIE DEFICITS REDUCE MUSCLE PROTEIN SYNTHESIS LEVELS & LIMIT MUSCLE GROWTH 
THE THRESHOLD WHERE LEAN GAINS STOP IN A DEFICIT
THE BENEFITS OF GOING UP TO MAINTENANCE, OR INTO A SLIGHT SURPLUS
WHY A SLIGHT SURPLUS CREATES A MORE ANABOLIC ENVIRONMENT FOR GROWTH
THE RATE OF MUSCLE GAIN VS THE RATE OF FAT LOSS &  WHY MOST PEOPLE GET THIS BACKWARDS
WHY CUTTING FAT IS EASIER THAN GAINING MUSCLE & WHY THAT SHOULD CHANGE YOUR TIMELINE
WHY SLOW & STEADY WINS FOR BOTH MUSCLE GAIN & FAT LOSS

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

On this episode of the Chasing Clarity Health & Fitness Podcast, Jeff Hoehn and I kick off a new monthly collaboration series where we break down listener questions and dive into the strategies that actually move the needle for physique progress, fat loss, recovery & long-term health.

We start with personal updates, then move into one of the most important conversations in physique coaching — why most people try to diet before their body and lifestyle are ready.

THIS EPISODE COVERS:
JEFF’S “HOLDING PHASE” APPROACH TO TRAINING & HEALTH
BRANDON’S 24–28 WEEK BUILDING PHASE, TRAINING SPLIT & CALORIE INTAKE
WHY A PRIMER PHASE IS CRITICAL BEFORE FAT LOSS
PHYSIOLOGICAL FACTORS THAT DETERMINE FAT LOSS READINESS
METABOLIC ADAPTATION & DIETING HISTORY
HUNGER & APPETITE REGULATION BEFORE DIETING
THE NEED FOR TIME OUT OF A DEFICIT
BUILDING MUSCLE BEFORE GETTING LEAN
MANAGING A TIGHT SCHEDULE WHILE TRAINING
CIRCADIAN RHYTHM, MEAL TIMING & EVENING TRAINING
ADVICE FOR TAKING BETTER CHECK-IN PHOTOS
HOW TO IMPROVE RECOVERY & REDUCE SORENESS
PERI-WORKOUT NUTRITION & PERFORMANCE RECOVERY
WHAT TO LOOK FOR IN A HIGH-QUALITY SUPPLEMENT COMPANY
THIRD-PARTY TESTING, LABEL TRANSPARENCY & GMP STANDARDS

If you’re someone who wants to approach fat loss, physique development & performance with a health-centric, evidence-based strategy, this series is for you.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

In this episode of the Chasing Clarity Health & Fitness Podcast, I’m joined by Ben Mayfield-Smith for a raw and honest conversation that goes far beyond reps, macros, and training splits.

We dive deep into the pivotal moments that shaped who we are from career-altering accidents to caring for terminally ill family members and how adversity became the catalyst for personal growth, mindset evolution, and purpose.

Together, we unpack:
How major life events reshape your identity
The mindset shift required to rebuild yourself after trauma
What bodybuilding teaches beyond the stage
Time management, work ethic & using failure as feedback
What it means to live with radical extreme ownership
Turning personal pain into purpose, leadership & service

This one’s for anyone who’s ever been knocked down and had to rebuild from the ground up.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 

THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Most people still think about physique transformation in black & white: you’re either cutting or you’re bulking.

But in my coaching, I use a third strategy—body recomposition—when it’s the right client, at the right time, under the right conditions.

This episode breaks down exactly how I coach recomp phases to help high performers improve both ends of the spectrum—gain muscle & lose fat at the same time—while optimizing their health, recovery & long-term sustainability.

If you’re a high performer, physique enthusiast or high-level lifestyle client looking to elevate your approach, this episode will give you the full framework.

WE COVER:
WHEN & WHY I USE RECOMP PHASES
WHO RECOMP PHASES ARE BEST FOR & WHO THEY’RE NOT FOR
THE CLIENT CONDITIONS I LOOK FOR BEFORE DEPLOYING RECOMP
SETTING THE FOUNDATION FOR RECOMPING
NUTRITION STRATEGY FOR BODY RECOMP
TRAINING STRATEGY FOR RECOMPING
LIFESTYLE, STEPS & RECOVERY STRATEGY
PSYCHOLOGY OF RECOMPING
HOW THIS FITS INTO MY HEALTH-CENTRIC COACHING MODEL TO BUILD A BODY THAT’S BOTH RESPONSIVE & RESILIENT

If you’ve ever been stuck between wanting to build but not wanting to gain fat or wanting to lean out but not sacrifice muscle, this episode is for you.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw

Training volume makes sense on paper. Applying it in the real world is where most lifters get stuck.

In this episode, I’m joined by Dr. Eric Helms for part two of our training volume discussion. In the previous episode, we broke down the research, dose-response relationships, and what the hypertrophy literature actually shows.

Today, we shift to the applied side.

We cover:
HOW MUCH TRAINING VOLUME BODYBUILDERS ACTUALLY DO IN THE REAL WORLD
PRACTICAL TRAINING VOLUME RECOMMENDATIONS FROM THE 3RD EDITION OF THE MUSCLE & STRENGTH PYRAMIDS
A FRAMEWORK FOR PROGRESSING VOLUME WITHOUT BLINDLY ADDING MORE SETS

Too often, volume discussions get stuck at the extremes. Either doing as little as possible because it feels easier to justify, or piling on volume without a framework for recovery, progression, or sustainability.

This episode is about clarity.

We talk about what successful physique athletes actually do, how to interpret volume recommendations intelligently, and how to progress training over time without burning out or stalling.

If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will help you bridge the gap between research and real-world training.

WHERE TO CONNECT WITH ME:

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

Email: [email protected]

For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry

Brandon’s Website: https://www.brandondacruzfit.com

My Reading Recommendations: 
THE MUSCLE & STRENGTH PYRAMIDS 
https://getdpd.com/cart/hoplink/25469?referrer=1l54og96lf1ccw